Mindfulness
Find Relief from Night Sweats with These Easy Home Remedies
Night sweats can disrupt your sleep and leave you feeling exhausted and uncomfortable. They are especially common among menopausal women, affecting up to 80 percent due to hormonal changes. While menopause is a natural transition, the symptoms can be overwhelming. As Vian Miran, MBBS, a general practitioner at Hola Health, puts it, “Menopause is a transformative phase, marked by a gradual decline in estrogen levels.” If you’ve ruled out other causes with your doctor, there are several at-home remedies that can help you manage and reduce night sweats effectively.
Cool Your Sleeping Environment
Creating a comfortable and cool sleeping environment is crucial for minimizing night sweats. Miran emphasizes the importance of your bedroom’s temperature: “Your bedroom should feel like a comfortable sanctuary, not a sauna.” Aim to keep your room between 60°F to 67°F and opt for breathable, moisture-wicking bedding. Lightweight layers and a bedside fan can also make a significant difference. Consider items like SIJO’s CLIMA Cloud Support Pillow or Brooklinen’s Classic Percale Sheets to enhance your sleep setting.
Try Cooling Pads
Cooling pads are a handy solution for those experiencing night sweats. Products like Opal Cool’s cold therapy line offer options such as eye masks and “cool caps” that can help lower your body temperature. Miran shares her personal experience: “Every solution isn’t for everybody, but experimenting will get you to know what works best for you. And sometimes simply an ice pack on your feet is all you need!”
Choose the Right Sleepwear
The pajamas you choose can greatly affect your comfort at night. Lightweight, loose-fitting pajamas made of cotton or moisture-wicking fabrics are recommended. Miran suggests thermoregulating materials like Mulberry silk, linen, and bamboo. Some popular options include bamboo sets from Cozy Earth and the Cool Nights collection from Soma. Miran also notes, “Some even sleep naked to allow more air and to avoid heat retention.”
Mind Your Diet
What you eat and drink can influence your night sweats. Avoiding hot foods, sweets, alcohol, and caffeine can help, as these can exacerbate symptoms. “Alcohol dilates the blood vessels, causing hot flashes to be worse. Caffeine, on the other hand, cranks up your nervous system,” Miran explains. Instead, focus on foods like soy, cruciferous vegetables, and high-fiber options to help balance estrogen levels. Brynn Kanuck, LAc, DAcCHM, also recommends a whole foods, plant-based diet rich in omega-3s and phytoestrogenic foods.
Stay Hydrated
Hydration plays a key role in managing night sweats. Drinking enough water can help regulate your body temperature and prevent dehydration. “Water is your best ally,” Miran advises. Aim for at least eight glasses a day, and consider drinking cold water before bed to alleviate hot flashes.
Dealing with night sweats can be challenging, but these simple and safe at-home remedies can offer relief and improve your sleep quality. By adjusting your environment, choosing the right sleepwear, minding your diet, and staying hydrated, you can better manage these symptoms and wake up feeling refreshed.
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